LunchDinnerMain Course

Bulgur Pilaf With Chickpeas

Name: Bulgur Pilaf With Chickpeas
Prep time: 15 min
Cook time: 25 min
Total time: 45 min
Yield: 4 racions
Cuisine: turkish
Ingredients: 2 cs olive oil; 1 u yellow onion finely chopped; 3 gra garlic minced; 2 cs tomato paste; 1 cs red pepper paste; 1,5 tassa medium bulgur rinsed; 3 tassa vegetable broth warm; 1 llauna canned chickpeas rinsed and drained; 1 ct salt; 0,5 ct black pepper freshly ground; 0,25 tassa fresh parsley chopped (opcional)

This hearty vegan bulgur pilaf is a simple yet flavorful one-pot meal. It combines tender bulgur wheat with protein-rich chickpeas and a savory tomato base. Perfect for a satisfying lunch or a light dinner.

Una recepta original de Forkin

Temps total: 45 min
Racions: 4
Dificultat: Fàcil
Per ració: 414 kcal

VeganaVegetariana

Informació sobre al·lèrgens: pot contenir gluten. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

2 csolive oil
1 uyellow onion, finely chopped
3 gragarlic, minced
2 cstomato paste
1 csred pepper paste
1,5 tassamedium bulgur, rinsed
3 tassavegetable broth, warm
1 llaunacanned chickpeas, rinsed and drained
1 ctsalt
0,5 ctblack pepper, freshly ground

garnish

0,25 tassafresh parsley, chopped(opcional)

Estris

large pot · wooden spoon

Elaboració

Pas a pas

1
Heat the olive oil in a large pot or deep skillet over medium heat.
Uns 1 min
2
Add the yellow onion and sauté until softened and translucent, about 5-7 minutes.
Uns 6 min
3
Stir in the garlic and cook for another minute until fragrant.
Uns 1 min
Nota de cuina: Be careful not to burn the garlic.
4
Add the tomato paste and red pepper paste, cooking and stirring for 2-3 minutes to deepen their flavor.
Uns 2 min
Nota de cuina: Cooking the pastes helps release their full flavor.
5
Add the rinsed medium bulgur, vegetable broth, salt, and black pepper to the pot. Stir well to combine.
Uns 1 min
6
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 15 minutes.
Uns 15 min
Nota de cuina: Do not lift the lid during simmering to retain steam.
7
After 15 minutes, stir in the chickpeas, cover again, and continue to cook for another 5 minutes, or until the bulgur has absorbed most of the liquid and is tender.
Uns 5 min
8
Remove the pot from the heat and let it rest, covered, for 5 minutes.
Uns 5 min
Nota de cuina: This resting period allows the bulgur to fully fluff up.
9
Fluff the pilaf with a fork, then serve hot, garnished with fresh parsley if desired.

Per ració

Nutrició

71%Puntuació

Calories: 413,5kcal
Proteïnes: 14,9g
Hidrats de carboni: 73g
Greixos: 8,6g
Fibra: 17,5g
Sucre: 4,8g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover bulgur pilaf in an airtight container in the refrigerator.

Com reescalfar-ho

Reheat gently in a microwave or on the stovetop with a splash of water or broth to prevent drying out.